2/16 - 2/22

Mon 2/16:

Rack Seq

+

2 rounds:

Reverse Wrist Pushups x 10

First Knuckle Raises x 10 + 10 sec hold on last rep

AB 30 sec @75%/30 sec @<50% x 12

--2 min rest--

Row 30 sec @75%/30 sec @<50% x 12

+

Rotate EMOM for 15 min*:

1st min - 8 Box Jumps 24"

2nd min - 6 C2B

3rd min - 6 HSPU

Extra mobility work if you feel like it/have time.

Tue 2/17:

(A-B are light skill work b/f the main part C)

A. Segmented Snatch Deadlift: 2 x 3; rest 2 min

*135, 145. 

B. Hang Squat Snatch: 3 x 1; rest 90 sec 

*135. 

C. Squat Snatch: 5-10 singles, rest 120 sec. 

*135, 135, 135, 135, 140, 145, 150, 155, 155, 160. 

*these were feeling great today. Marked improvements happening here. Started heavier this week. Will do the same next time and build a bit heavier in the later reps. 

+

4 rounds @80,85,90,95%:

20 cal Row

12 Power Snatches 95lbs

20 Box Jump/Step-Downs 24"

rest 1:1 b/t rounds

1. 4:12

2. 3:46

3. 3:12

4. 2:56

*in retrospect could have gone harder on this. But felt good everywhere. 

Wed 2/18:

(long 45' Nike class warmup)

(go by feel on A1/2; moderate efforts)

A1. Front Squat: 3 x 3; rest 2 min

*225, 235, 245

A2. Wtd Chin-Up: 3 x 2-3; rest 2 min

*53KB

+

for time:

14 Front Squats 205lbs (take from the ground for whole WOD)

7 Muscle ups

10 Front Squats 205lbs 

5 Muscle ups

6 Front Squats 205lbs 

3 Muscle ups

*time: 12:32 was not feeling this one today. Was super sweaty and a little spent from the Nike workout and the bar kept falling off my shoulders in the rack position from being so sweaty so I had to keep picking it up from the floor. On a good day at 100% probably would have done this sub 9. 

Thu 2/19:

60 minute low HR Bike ride <115bpm

Fri 2/20:

Rack Seq

+

2 rounds:

Reverse Wrist Pushups x 10

First Knuckle Raises x 10 + 10 sec hold on last rep

A.

AMRAP in 9 min:

30 Power Cleans* 95lbs

20 Power Cleans 155lbs

10 Power Cleans 205lbs

amrap in remaining time Power Cleans 225lbs

*made it to one rep at 225. ️Felt really good on this one. Pacing and breathing were some of my best yet. In retrospect could have gone a bit faster and cranked out another 5-6 reps at 225 possibly. Also used one bar and switched plates. Probably could have gotten more reps with 3 bars although this was good practice on transitions during Open workouts. 

--8-12 min active recovery--

B. Row 1 min for max cals, hard effort (only one time)

*380M

10-15 min c/d

Sat 2/21:

Rack Seq

A. OH Squat w/narrow grip - very light - 3-4 x 8 reps

(empty bar or up to 75lbs, bring grip in slightly each set)

B. Skill work - 10-15 min, get low volume touches on anything you feel you need to hit

C. @moderate pace - no red-lining anywhere:

3 rounds:

Run 800m

12 72lb. KBS

24 Box Jumps 24" (step down)

Row 750m

12 HSPU (small deficit)

24 Front Rack Walking Lunge steps 115lbs - fat bar (12/leg)

*Time: 40:02 went about 75%

D. 10-15 min relaxed stretches

Sun 2/22:

rest

MON 2/9 - THURS 2/12

Mon 2/9:

Rack Seq

15 min aerobic warmup

12-9-6-3 rep rounds for time:

Thruster 115/85lb

C2B Pullups

*Time: 3:46. This felt hard today. Breathing on Thrusters could have been a bit better. And could have been faster in transitions in retrospect. But all Pullups were butterfly and unbroken. 

+

15 min rest

+

3 min AMRAP @high effort:

7 S2O 135lbs

10 Burpees (normal, not over the bar)

*3 full rounds + 3 S2O's. 

+

10 min rest

+

1 min Row for max meters (damper 10 on this one)

*384M. Good engine output. Big lactic acid build up in quads 40 seconds in. 

+

10 min c/d

Tue 2/10:

2 rounds:

Reverse Wrist Pushups x 10

First Knuckle Raises x 10 + 10 sec hold on last rep

+

10 min Gymnastics Skill practice - HS Walk practice, bar MUs, rope climb, free HS, etc - have fun here. 

*did HS walk and HS practice. Made some solid progress in both. 

+

3 rounds:

Row 2000m @HR ~150-160

10 min active rest*

*in each 10 min "rest", perform 5/arm TGUs (53lbs.), 150 DUs (did 3 x 50 all unbroken every time), ~30 HSPU of varying depths/styles. Mix and match however you wish.

1. 7:28 

2. 7:46 

3. 7:52

Wed 2/11:

2 rounds:

Reverse Wrist Pushups x 10

First Knuckle Raises x 10 + 10 sec hold on last rep

(A-B are light skill work b/f the main part C)

A. Segmented Snatch Deadlift: 2 x 3; rest 2 min

*145lbs. 

B. Hang Squat Snatch: 2-3 x 1; rest 90 sec 

*115lbs. 

C. Squat Snatch: 5-8 singles, rest 120 sec

*115, 125, 130, 135, 140, 145, 155, 160. A+ on all reps. 

+

AMRAP in 17 minutes:

5 Muscle-up

30 Snatch* 75lb

5 Muscle-up

20 Snatch 135lb

5 Muscle-up

10 Snatch 155lb

AMRAP Muscle-up in remaining time

*finished in 17 minutes. Did not get to more MU's after the 10x155lb. snatches. Focused on doing all MU's from high rings with no false grip. Which went really well. Big improvements but went a bit slower than if I had done false grip. 

Thu 2/12:

rest

WED 2/4 - SUN 2/8

Wed 2/4:

am:

(A-B are light skill work b/f the main part C)

A. Segmented Snatch Deadlift: 3 x 3; rest 2 min

*135, 155, 155. 

B. Hang Squat Snatch: 3 x 1; rest 90 sec 

*115

C. Squat Snatch: 10-15 singles, rest 90-120 sec

notes-build up, continue as long as reps quality. If quality drops off, stop & move on

*115, 115, 125, 125, 135, 135, 135, 135, 135,  140, 140, 145, 150, 150, 155. 

*still conservative on weight but feeling WAY BETTER and made massive improvements thanks to your suggestions on full squat snatch from the floor. Would give all 15 singles an A* on technique. Would feel comfortable building even higher next time. 

D1. C2B Pullups (BF if possible): 5 x 12 reps for time; rest 1 min

D2. KB Swings @70lbs: 5 x 15 unbroken, rest 2 min

(you'll do 12 C2B as fast as you can, rest 1 min, then 15 KBS, rest 2 min, then repeat that for 5 total sets)

10+ min c/d

pm:

Bike 30-60 min @HR<130

*did not get a chance to do. 

Thu 2/5:

rest

Fri 2/6:

2 rounds:

Reverse Wrist Pushups x 10

First Knuckle Raises x 10 + 10 sec hold on last rep

+

5-7 min HS Walk practice 

2 rounds at warmup pace:

Run 1200m (400m x 3)

Row 1000m

3 min all out:

15 Wallballs

30 DUs

*3 full rounds + 15 wall balls

--3 min recovery--

5 min all out:

15 strokes on Rower

10 Burpees

*4 full rounds + 15 strokes on rower

--3 min recovery--

7 min all out:

15 Box Jumps 24"

200m Run

*4 full rounds + 15 Box Jumps + 100M run

*Gave this a true max effort but after flight to the east coast and being 3 hours ahead body clock and engine was a bit off. Did this workout at 10AM EST/7AM PST which is not my usual time and body clock wasn't at peak. Did go 100% for what I had in me today but would have had maybe 10-15% better numbers had I done on a normal day with no major travel affecting my performance. Still feel good about what I put down all things considered. 

15 min c/d

Sat 2/7:

A1. Deadlift: 3 x 1 rep; rest 2-3 min

*455

A2. Bench Press: 3 x 1 rep, rest 2-3 min

*265

+

AMRAP in 8 min: (stay safe)

3 Deadlifts @315/185lbs

3 T2B

6 Deadlifts @315/185lbs

6 T2B

9 Deadlifts @315/185lbs

9 T2B

etc…

*made it through all 15's of both deadlifts and T2B's. Body and brain still a bit off from travel but definitely went after this. Felt great on movements and technique and was pretty dialed on pace. Did unbroken blocks of 3 reps on all deadlifts. And went unbroken on all T2B until the last set of 15's. These were probably my best and most fluid and most T2B to date. 

10-15 min c/d

Sun 2/8:

rest

MON 2/2 - TUES 2/3

Mon 2/2:

rack seq

A. Front Squat: 3 x 1-3; 2-3 min rest - somewhat heavy, but by feel - not maximal

*255, 255, 275. 

B. Clean & Jerk: 1 every 30 sec for 5 min @75%

*185lbs. 

1 EMOM @80% for 5 min

*195lbs. 

1 every 90 sec @85% for 6 mins

*210lbs. 

+

C. HPC ladder:

30 DUs

5 Hang Power Cleans -start @155lb and add 20lbs per round until failure

rest 90 sec b/t rounds

*got up to 195lbs. failed on 3rd rep of HPC's. Do not have this movement mastered. Need some more practice and instruction and good video tutorial clips. Was unbroken on DU's and fast in transitions and felt strong. Just do not have a solid grasp on the rhythm of this movement with immaculate technique at heavier weights. 

+

D. Row 2000m @75% (a 10k pace maybe)

*7:42 at conversational pace. 

Tue 2/3:

2 rounds:

Reverse Wrist Pushups x 10

First Knuckle Raises x 10 + 10 sec hold on last rep

+

5-7 min HS Walk practice

30 min AMRAP @moderate pace:

Run 800m

15 - 3" Deficit HSPU (kipping ok)

10 OHS 95lbs - narrow your grip each round

5 MUs

*2 full rounds + 800M row and 9 deficit HSPU's. Felt good with pace. Around 75-85%. Maintained pace and HR. Conversational pace. Consistent technique on all movements. Could have done 3-3.5 rounds at full pace. 

WED 1/28 - SUN 2/1

Wed 1/28:

Rack Sequence

A. Power Clean: 6 x 1 rep, rest 2-3 min - work up to heavy

*185, 205, 215, 225, 235, 245. 

+

2-3 rounds*:

30 cal Row

25 T2B

20 Wallballs 20lb to 10'

15 Power Cleans 135lbs

3-7 MUs (ring or bar ok- 2 fails only)

rest 5-8 mins between rounds.

controlled pace each set, "breathe". They should come in at about the same times. Only do the 3rd round if feeling good AND it is still done at high quality. Do not break the T2Bs into more than 4 sets per round.

*only did two rounds. Did the first round at 8 minutes and second round at 9:15 or so. Felt good but went too hard on the first one. Pacing wasn't on. First day back going hard after a week being sick and didn't wanna push it. Felt great on all movements. And was able to string together MU's with no FG jumping up to high rings. 

10 min light c/d

Thurs 1/29:

Rest 

Fri 1/30:

A. Handstand Walk - 10 min skill work

*good progress here

B. Strict 3" Deficit HSPU: 50 reps for time.

*Time: 16:24. This was really hard. Struggled to find good hand placement on plates. 

+

AMRAP in 7 min:

3 Burpees

3 C2B

6 Burpees

6 C2b

9 Burpees

9 C2B

etc…

*Made it up to 18 burpees

+

10-15 min c/d

Sat 1/31:

A. Deadlift: 50 reps for time, 275lbs

*TIME: 3:21. Felt consistent on this. 

+

AMRAP in 30 min: (80% pace)

50m Farmer's Walk 70lbs/hand

50ft Crab Walk

30 sec Hollow Body Hold

50ft Bear Crawl

10 cal Row

50m Double KB OH Carry 53lbs/hand

10 GHD Situps

50ft Reverse Bear Crawl

30 sec/side Side Plank

50ft Reverse Crab Walk

30 sec Handstand Hold (belly to wall)

*3 rounds. This was a total logistical pain in the ass. Did not enjoy this one. 

Sun 2/1:

rest

FRI 1/16 - TUES 1/27

FRI 1/16 - FRI 1/23:

REST DUE TO OVERTRAINING

SAT 1/24:

15MIN EMOM:

10 x 24" BOX JUMPS

15 x PUSH UPS

5 x CHIN UPS

5 MIN REST

15MIN EMOM:

10 x WALL BALLS

20 x DU'S

5 x DIPS

5 MIN REST

15MIN EMOM:

7 x HSPU

10 x KBS (70lbs.)

10CALS x ASSAULT BIKE

SUN 1/25:

CrossFit Total

Squat - 370lbs. 

Deadlift - 500lbs. 

Strict Press - 225lbs. 

MON 1/26:

10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes

1. 0:47

2. 0:51

3. 0:54

4. 0:42

5. 0:48

6. 0:46

7. 0:48

8. 0:44

9. 0:47

10. 0:51

TUES 1/27:

Active recovery

60 minutes Z1

Bike, Assault Bike, Rower

1/8 - 1/14

Thu 1/8:

Rack Seq

Skill, 3 rds, nft:

1-3 Bar MUs

HS Walk attempts ~1 min

1-3 Overhead Pistols (start w/PVC, a bar if able)

A. Alt EMOM for 20 min:

odd - 5-7 C2B (try to work on BF)

even - 30 DUs

B. 5 rounds @easy aerobic pace: (HR roughly 120-130)

3 min aerobic (your choice - row, ride, run, etc - can switch each round)

1 min Plank Hold (slow exhales, tuck your butt)

C. Oxy Back Squats: 5 x 10 @2020 tempo, rest 40 sec - use 115lbs

notes-be strict on 2 sec up & down with no pauses & 40 sec rests.

Fri 1/9:

Rest

Sat 1/10:

Skill, 3 rds, nft:

HS Walk attempts ~1 min

Kips on High Rings w/o FG

A. Muscle Up practice - 10-15 min

B. Squat Snatch (floor only): 7 x 1 rep; rest 90 sec - build quickly if form great

*150lbs. not heavy and could do a lot more but feel really comfortable here slowly building day by day as my technique gets even better. A build up up 5-10lbs. a week will add up quickly especially since my priority is my form and speed and technique. 

C. Every 2 min for 14 mins: (7 rds)

3 OH Squats* + 50 DUs

*OHS start at 75%, add weight and work to a heavy 3RM by the end; use a rack.

*175lbs. & unbroken DU's 

D. AMRAP in 10 min @moderate pace:

21 Box Jumps 24"

15 HSPU

9 Squat Snatch 95lbs

*2 rounds + 21 box jumps and 8 HSPU's. Was feeling some big lactic acid build up in my legs here midway through the first round of box jumps. Possibly from the snatches and OHS's from earlier.  

Sun 1/11:

am:

20 min aerobic warmup

7 min @max effort:

Run ~200m (around building if @gym)

10 Thrusters 95lbs

10 T2B

*3 rounds + 50M. All unbroken.

--3 min recovery--

7 min @max effort:

Row 200m

10 Burpees

*4 rounds + 205M row

--3 min recovery--

7 min @max effort:

AMRAP in 5 min of

Assault Bike 10 cals

10 KB Swings 70lbs 

then, in the remaining 2 minutes AMRAP Power Cleans @155lbs

*4 rounds + 10 cals on Assault Bike + 14 reps of Power Cleans.

+

20 min c/d

pm:

Bike 60 min easy

*AVG HR: 105

CALS: 563

Mon 1/12:

5-10 min cardiac warmup

 

A. 2 rounds:

HICT* Row 10 min (*damper 10, SPM<20, HR ~150-160)

Strict Back Extensions** 1 min 

B. Oxy Back Squats: 5 x 10 @2020 tempo, rest 40 sec - use 115lbs

notes-be strict on 2 sec up & down with no pauses & 40 sec rests.

Tue 1/13:

rest

Wed 1/14:

rest

1/6 - 1/7

Tue 1/6:

A. Alt. EMOM 12 min:

even - 4/4 Pistols

odd - 5 high Box Jumps ~30"

B. 12 min AMRAP @HR156-170:

Run 200m

40 DUs

15 Burpees

*4 full rounds. Probably could have done 5-6 without restricted HR zone but this was great for pacing. Could have maintained this pace for 20+ minutes. 

AVG HR: 163

PEAK HR: 174

CALS: 274

C. 2 rounds:

HICT* Row 9 min (*damper 10, SPM<20, HR ~150-160)

Strict Back Extensions** 1 min 

*1. 2308M

AVG HR: 154

PEAK HR: 160

CALS: 181

18 back extensions

*2. 2303M

AVG HR: 157

PEAK HR: 162

CALS: 184

20 back extensions

Wed 1/7:

am:

A. Hang Squat Snatch + Squat Snatch(floor): 4 sets of 1+1; rest 90 sec - build up if you can catch deep

*115lbs. weight is real easy but need to feel perfect on technique before I move up. Getting pretty deep. Hang squat snatch is great. Still progressing on the full. 

B. Squat Snatch (floor only): 1 rep EMOM for 12 reps - moderate wts, build from last time if able

*140. Feeling better here. Only a 5 pound jump from last week. Still want to take it slow. Full squat snatch on its own is a lot easier for me when not coupling it with the hang squat snatch for now. What I feel I'm missing here is the bounce off the hips on the second pull that I seem to get almost perfectly when just doing hang squat snatches. 

C. Split Jerk from blocks: 1 rep EMOM for 10 reps - 70-75%1RM

notes-work on perfect positioning - keeping ribs down & out of extension

*190. Felt really good on this. Really fast. 

D. S2O - 50 reps for time; 135lbs, BUT, complete 3 Burpees EMOM while you do this

*Time: 3:24

E. 10 min aerobic c/d

pm:

Bike 30 min easy

*was not able to do today